A variety of reduced-calorie daily menus are provided to help make it easier for you to eat right and lose weight. The sample menus include ideas for traditional American meals as well as ethnic and vegetarian meals.

You also may find USDA’s MyPlate tools helpful. You can get a customized
Daily Food Plan by entering your age, sex, weight, height, and physical activity level. Then, choose the option: “to gradually move toward a healthier weight” to get a reduced calorie daily food plan. Your calorie needs may be more or less than the average, so check your weight regularly. If you do not see gradual weight loss, adjust the amount you are eating.